floFOCUS

floLIFT

2 sets :

• 1 clean
• 1 front squat
• 1 pause jerk

(pause in dip & catch)

2 sets :

• 1 clean
• 1 front squat
• 2 jerks

3 sets :

• 1 lift off
• 1 pull
• 1 clean & jerk

3 sets :

• 2 clean & jerks

Pump&Sweat

strict press: 5×4 @80%

bench press: 3×8 @55-60%

Accessory — 3 rounds:

• 10 seated DB oh press
• 12 TRX low row
• 12 hammer curls
• 15 trx high row

12-min amrap

• 5 strict pull ups
• 10 push ups
• 200m run
• 10 db chest press

floLEVELs:

• level 1 (35/20)
• level 2 (40/25)
• level 3 (50/35)

Total Body

25-min

back squat: 5×4 @80%

Accessory — 3 rounds:

• 8/side front-foot-elevated split squat
• 12 TRX hamstring curl
• 30-sec Copenhagen side plank

4 rounds (18-min)

• 15/12 cal bike/ski
• 15 thrusters
• 15 bar facing burpees

floLEVELs:

• level 1 (75/55)
• level 2 (95/65)
• level 3 (115/75)

HYROX (partner)

8-min amrap

• 200m run
• 15 wall ball

8-min amrap

• 12/10 cal row
• 20 sandbag lunges

8-min amrap

• 200ft farmers carry
• 12 kb defict push ups

8-min amrap

• 12 total s/a devil press
• 20 sit ups

8-min amrap

• 8 burpee box jumps
• 12/10 cal ski

*1-min rest between amraps, alt. full rounds w/partner

Chipper

4 rounds w/partner (45-min)

• 60 cal row/ski
• 50 hang power clean
• 400m run *together
• 30 s2oh

floLEVELs:

• level 1 (95/65)
• level 2 (115/75)
• level 3 (135/95)

Pull

25-min

5×5 deadlift @72%

• Focus: wedge into bar and keep lats tight.

Accessory — 3 rounds: (during or after class)

• 8 RDL
• 10 db hip thrust
• 30-sec side plank/side

2 rounds (18-min)

• 400m run
• 40 kb swings
• 400m run
• 20 pull ups

HAPPY 5-Year Anniversary Flo Fitness!